Episode Summary:

In this episode of the LIFT Podcast, we dive deep into the science and strategies behind pre- and post-workout nutrition. Harry explains how nutrient timing, glycogen stores, and the glycemic index play crucial roles in fueling your workouts and recovery. Learn practical tips for crafting the perfect pre- and post-workout meals, whether you train in the morning or later in the day, and discover how to avoid common nutrition mistakes that could hold back your performance.

Key Takeaway:

Nailing your pre- and post-workout meals is all about timing and balance. Prioritize fast-digesting carbs and lean protein pre-workout to fuel your sessions and support recovery. Post-workout, focus on replenishing glycogen stores and stimulating muscle growth with a combination of carbs and protein.

Call to Action:

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: https://www.instagram.com/harry_tmp/

I post more exercise science made simple daily here!

Here’s what we cover:

The Two Pillars of Exercise Selection:

• Overload capability: How easy and efficient it is to progressively overload an exercise.
• Lengthened position: Does the exercise effectively load the muscle when it’s in its lengthened state?

Breaking Down Muscle Groups:

• Chest: Why machines often outperform free weights for overload and stability.
• Back: The importance of stable rows and vertical pulling movements like lat pulldowns.
• Shoulders: Why cables and machines are superior for lateral and rear delt training.
• Arms (biceps & triceps): Exercises like preacher curls and Smith machine JM presses that tick all the right boxes.
• Legs: Why hack squats, leg presses, and seated hamstring curls are more effective than traditional barbell lifts for most people.
• Calves: The underrated importance of straight-leg calf raises and why seated calf raises miss the mark.

The Trap of Social Media Clickbait:

• Debunking viral “best exercise” posts and why flashy variations often don’t deliver results.
• How to evaluate exercises critically using the two key criteria above.

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: @Harry_tmp

I post more exercise science made simple daily here!

In this episode of the LIFT podcast, we’re diving into a common question: What do you do if you only get four reps in a set? Is it a wasted effort, or can you salvage something valuable from it? Spoiler alert: that set is far from useless, and there are multiple ways to handle it.

Key takeaway: Whether you hit your rep target or not, there’s always a way to turn any set into progress. The choice of approach comes down to personal preference and enjoyment.

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: @Harry_tmp

I post more exercise science made simple daily here!